Is it better to have a meal before training or after?

When it comes to gaining muscle mass, we advise the following:

• eating solid foods (not protein, gainer, amino acids, or other supplements) 1.5-2 hours before training;
• giving preference to carbohydrates with a low glycemic index (complex carbohydrates): most cereals, raw vegetables, and light sources of protein (eggs, fish, cottage cheese).

Post-workout meal - mostly simple/fast carbohydrates with high glycemic index: white rice, pasta, and here are the protein products to choose from - meat, poultry, fish, etc.

For fat loss:

• meal 1.5-2 hours before training;
• preferably easily digestible protein and salad with green vegetables;
• if there is a strong sensitivity to a drop in blood sugar, you can eat complex carbohydrates (cereals, wholegrain bread, durum wheat pasta) after training in 2-3 hours (depending on the time of the training session - morning/afternoon/evening - it may be adjusted).

The longer you do not eat after working out, the longer the growth hormone in the blood (one of the functions of fat burning) will be present to make the fat loss more noticeable. The pre-/post-workout meal concept for endurance development is symmetrical with the muscle-building scheme.

Also, remember to listen to your body and adjust your meal timing and composition accordingly as necessary.